BMR & Nutrition Calculator

BMR (basal metabolic rate) is the calories your body uses at rest. The calculator estimates it with the Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 (male) or −161 (female). Your pounds and inches are converted first.

TDEE (total daily energy expenditure) is your BMR times your activity level, from 1.2 (sedentary) to 1.9 (extra active).

Your target is your TDEE plus your goal, from an aggressive cut (−500 calories a day) to build (+250). Targets are held at 1,500 calories (male) or 1,200 (female), and the calculator says so when that happens.

Ages 15–99, heights 48–96 inches and weights 80–500 lbs are used as entered; a number outside its range counts as the nearest limit. A blank field counts as 35 years, 70 inches or 185 lbs.